Crossfit Pistoleros

Forging Elite Athletes

Friday 8/22/2025

CFP

WARM-UP

2-3 ROUNDS

:30 Plank Hold

:30 Plank Alt. Shoulder Taps

-Rest :15-

:30 Bottom of Squat Hold

:30 Air Squats

-Rest :15-

:30 Glute Bridge Hold

:30 Hollow Rocks

STRENGTH (ALL) — 10-8-6 Back Squat
Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
WORKOUT (PERFORMANCE)
FOR TIME
12-9-6-15-12-9
Front Squats (135/95)
Ring Dips
(Score is Time)

WORKOUT (FITNESS)
FOR TIME
12-9-6-15-12-9
Front Squats (95/65)
Diamond Push-Ups
(Score is Time)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*

*Heavier than last week.

(Score is Weight)

Thursday 8/21/2025

CFP
WARM-UP
2 ROUNDS
10 Calf + Tib Raises
30 Single Unders
10 BW Lunges
10 Sit-Ups
Into…
2 ROUNDS
10/8 Cal Bike
10 BB Alt. Lunges
20 Double Unders or 40 Single Unders
8 Kip Swings

PARTNER WORKOUT (PERFORMANCE)
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…*
100-80-60-40-20
Double Unders
50-40-30-20-10
Synchro Sit-Ups
AMRAP w/ Time Remaining…
50/40 Cal Assault Bike*
50 Back Rack Lunges (115/75)
50 Toes to Bar
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
*C2 Bike: 65/50
Echo Bike: 40/30
KG BB: (52.5/35)

SOLO WORKOUT OPTION (PERFORMANCE)
ON A 30:00 RUNNING CLOCK…
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining…
25/20 Cal Assault Bike*
30 Back Rack Lunges (115/75)
25 Toes to Bar
(Score is Rounds + Reps)

*C2 Bike: 30/25
Echo Bike: 20/15
KG BB: (52.5/35)

PARTNER WORKOUT (FITNESS)
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…*
200-160-120-80-40
Single Unders
50-40-30-20-10
Synchro Sit-Ups
AMRAP w/ Time Remaining…
40/35 Cal Assault Bike*
40 Back Rack Lunges (75/55)
40 Toes to Something
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)

*C2 Bike: 50/40
Echo Bike: 30/25
KG BB: (35/25)

SOLO WORKOUT OPTION (FITNESS)
ON A 30:00 RUNNING CLOCK…
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining…
20/15 Cal Assault Bike*
20 Back Rack Lunges (75/55)
20 Toes to Something
(Score is Rounds + Reps)

*Cal C2: 25/20
Cal Echo: 15/12
KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Bike

*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts

Wednesday 8/20/2025

CFP
WARM-UP

ROWING SPECIFIC WARM-UP
EMOM X 5
I – :40 Just Arms
II – :40 Arms and Body
III – :40 Half Slide
IV – Full Row SPM 24-28
V – Full Row SPM 30 +

1-2 ROUNDS
10 Air Squats
8/8 Lunges
6 Up/Down with shoulder taps
4 Push Ups
20 Mountain Climbers

1 ROUND
5 Burpees
20 Alt Piked Toe Taps
:30 Handstand or Pike Hold

SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Inversion Skills…*
Inversion Options…
Wall/ Freestanding HS Hold
HS Pirouetting
HS Walking

*If uncomfortable/ unable to get inverted complete the below option…
EVERY 2:30 x 4 SETS
8-10/8-10 Single Arm Supported DB Bent Over Rows
:30/:30 Single Arm Plank Hold
-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)
4 SETS FOR TIME
500/400m Row
20 Burpees Over Rower
-Rest 2:00 b/t Sets-
(Score is Total Working Time)
WORKOUT (FITNESS)
4 SETS FOR TIME
400/350m Row
15 Burpees
-Rest 2:00 b/t Sets-
(Score is Total Working Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS
4/4 Overhead Split Squats*

*Build from last week and go slightly heavier. This will be the last week of these so take your time and work proper positions.

(Score is Weight)

2.) 4-5 SETS
1 Pull-Up
+
1 Chest to Bar
+
1 Pull-Up
+
1 Chest to Bar
+
1 Bar Muscle-Up (Optional)

-Rest As Needed b/t Sets-

Tuesday 8/19/2025

CFP
WARM-UP
GENERAL MOBILITY
10 Cat/Cows
10 Hip 90/90 Rotations
10 Glute Bridge
6 Barbell Jefferson Curls
Into…
2 ROUNDS
8 BB Good Morning → 8 BB RDL
8 Hang Muscle Clean → 8 Hang Power Cleans
8 Strict Press → 8 Push Press
8 Alt. Elbow Punches
STRENGTH (ALL) — 10-8-6 Deadlift
Deadlift for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
 DT
5 ROUNDS FOR TIME
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

 “DT (FITNESS)”
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-

Monday 08/18/25

CFP

WARM-UP

20’-25’ LINE DRILLS
10/10 Side to Side Leg Swings
10/10 Front to Back Leg Swings
Hamstring Scoops
Hip “Open the Gate”
Hip “Close the Gate”
High Knees
Butt Kickers

Into…

AMRAP x 5 MINUTES
100m Run
5/5 Split Squat
5 DB Goblet Squats
5/5 Single Arm DB Strict Press

STRENGTH (ALL) — 10-8-6 Strict Press

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES
MIN 1&2 – 400m Run
MIN 3 – Max DB Goblet Squats (50/35)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM x 20 MINUTES
MIN 1&2 – 300m Run
MIN 3 – Max DB Goblet Squats (35/20)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 6×3
Pausing Split Jerk*

*Keep weight Moderate-Heavy across all sets (heavier than last week). Pause for :02 in the Dip before completing the movement.

(Score is Weight)

2. EMOM x 15 MINUTES
3 Chest to Bars*

*If you were able to complete 3 reps last week complete 5 reps this week.

(Score is Reps)

Friday 8/15/2025

CFP
WARM-UP
400m Run
Into…
2 ROUNDS
10/10 Single Leg Glute Bridge Ups
10 90-90 Hip Rotations
10 Boot Strappers
Into…
2 ROUNDS
10 Goodmornings*
10 Elbow Punches
10 Back Squats
*Add the barbell for round 2
STRENGTH (ALL) — 5-4-3 | 5-4-3 Back Squat
Back Squat for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (135/95)
Burpees Over Bar
(Score is Total Reps)
WORKOUT (FITNESS)
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (95/65)
Burpees
(Score is Total Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) 5 SETS*
2 Chest to Bar
+
1-2 Bar Muscle-Ups
*This is meant to be a primer for tomorrow’s workout.
-Rest As Needed b/t Sets-

Thursday 8/14/2025

CFP
WARM-UP
1-2 ROUNDS
5/5 Ankle Circles
5/5 Leg Swings
10 Alt. Hip Openers
15 Tib Fib Raises
20 Bounding Hops
Into…
2 ROUNDS
200m Run
20 Alt. High Knees
10 Alt. Shoo the Chickens
20 Alt. Butt Kickers
10 Broad Jumps
Into…
2 ROUNDS
100m Run
5/5 KB Suitcase Deadlifts
10 Alt. KB Around the Body*
10/10 Single Arm Russian KB Swings
*Rotate the KB around the body and switch from hand to hand.
WORKOUT (PERFORMANCE)
3 SETS
800m Run
40 Russian KB Swings (53/35)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
WORKOUT (FITNESS)
3 SETS
800m Run
40 Russian KB Swings (35/26)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

Wednesday 8/13/2025

CFP
WARM-UP
1 ROUND
5 Inchworm to Push Up
5/5 Moose Antlers
5/5 Half Kneeling A Frame Stretch
5 Tempo Push Ups
5Boot Strappers
2:00 Row*
Into…
2-3 ROUNDS
8 Strict Press
8 Bent Over Row
200M Row
*Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m.
STRENGTH (ALL) — 5-4-3 | 5-4-3 Strict Press
Shoulder Press for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
FOR TIME
1250/1000m Row
30 Shoulder to Overhead (155/105)
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
1000/800m Row
30 Shoulder to Overhead (115/75)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
4/4 Overhead Split Squats*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) EMOM x 15 MINUTES*
3 Chest to Bars
*Use band if needed.

Tuesday 8/12/2025

CFP
WARM-UP
2 ROUNDS
:45 Bike
10 Step-Ups*
10 Tuck-Ups
5 Kip Swings
*RND 2 complete taller Step-Ups.
Into…
2 ROUNDS
10/8 Cal Bike
8Knees to Chest
6 Box Jumps
WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
20/15 Cal Assault Bike*
10 Toes to Bar
10 Box Jumps (30/24)
(Score is Time)
*Cal C2: 25/20
Cal Echo: 15/12
WORKOUT (FITNESS)
10 ROUNDS FOR TIME
15/12 Cal Assault Bike*
10 Toes to Something
10 Box Jumps (24/20)
(Score is Time)
*Cal C2: 20/15
Cal Echo: 12/10
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

Monday 8/11/2025

CFP
WARM-UP

MOBILITY ROUND
10 Cat/Cows
10 Groiners
8 Samson Lunges
6 Bootstrappers
Into…
SPECIFIC WARM-UP
2 RDS
10 Barbell Good Mornings
10 Air Squats
10 BW Lunges
5/5 SA DB Hang Cleans
Into…
1 ROUND
8 Barbell RDLs
5 DB Hang Snatch (Right)
5 DB Front Squat (Right)
5 DB Hang Snatch (Left)
5 DB Front Squat (Right)

STRENGTH (ALL) — 5-4-3 | 5-4-3 Deadlift
Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(50/35)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (53/35)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(35/20)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (35/26)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 6×3
Pausing Split Jerk*
*Keep weight Moderate across all sets. Pause for :02 in the Dip before completing the movement.
(Score is Weight)
2. ON AN 7:00 RUNNING CLOCK…
Max Strict Chest to Bars*
*If needed use a light band. You should only be able to complete 3-5 reps at a time if using a band.
(Score is Reps)